After a good workout session your body is craving for fuel. Not just because it’s in dire need for energy but because it needs building blocks to repair small tears on muscles. Quality post workout snack is just what you need.
Immediately after workout you shouldn’t have a big heavy meal. Your body is still recovering and spending lots of energy on that, so digesting a large and heavy meal will unnecessarily burden it. But you do want a post workout snack that will give your body just what it needs. Carbohydrates for energy, proteins for repairing muscles and some healthy fats to make you feel satiated, so you don’t risk overeating.
Having a post-workout snack will greatly speed up muscle reparation after workout. Skipping this, and not providing your body with needed macronutrients may cause injuries later on. To avoid that prepare your post workout snack in advance. That way you have your fuel on hand and are less tempted to make unhealthy choices.
Post-workout snacks
*recipes at the bottom of the post
- Greek yogurt & homemade granola* packed with nuts and seeds & fruit
- Smoothie* made with buckwheat & yogurt & avocado & mixed berries
- Protein bread* & nut butter & banana
- Full fat chocolate milk* & oat cookies*
- Wholegrain crackers & cottage cheese & carrots
- Rice cakes & tuna pate*
- Wholegrain toast & hummus* & celery sticks
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All these post workout snacks are easy to prepare in advance and always ready to take on the go.
In case you do short (up to 30 minutes) or light to medium intensity workouts you don’t really have to worry about post-workout nutrition. Just eat your meals when you usually would. After a 15 minute HIIT there is really no need for extra calories because your body will get everything it needs for recovery from your usual meals.
After long intense muscle forming workout your body needs extra material in terms of calories, protein and carbohydrates. Give it a good fuel and it will thank you with a great form.
Homemade granola basic recipe
Smoothie
Soak 2 tbsp of buckwheat in cold water for at least 2 hours. Blend together 1 cup yogurt, 1/4 avocado, 1/2 cup mixed berries and pre-soaked buckwheat.
Protein bread
50 g spelt flour
100 g almond flour
70 g ground flaxseed
30 g ground chia seeds
1 tsp salt
1 tsp baking powder
1 tsp baking soda
300 g cottage cheese
8 egg whites
optional: spelt flakes for sprinkling on top
Combine all dry ingredients in one bowl and all wet ingredients in another. Add wet into dry and mix until well combined. Grease the loaf pan with flax oil. Pour the batter into a prepared pan and sprinkle with spelt flakes. Bake at 180°C for aprox. 40 minutes.
Chocolate milk
250 ml full fat milk
1 tbsp cacao powder
50 g 60% chocolate
Combine all ingredients in a pot. Heat up and stir until chocolate is melted and you get smooth chocolate milk.
Oat cookies
100 g rolled oats
1 banana (medium size)
40 g honey
20 g coconut oil (liquid)
pinch of salt
50 g raisins
Preheat oven at 170°C/325°F. Mash the banana and mix in it oil and honey. Add oats, salt and raisins. Mix it with a wooden spoon until everything is combined. Form balls and flatten them slightly, place on a baking sheet. Bake for 10-15 minutes or until lightly golden edges appear. You can also freeze unbaked cookies so they are fresh whenever you need them, just bake them 5 minutes longer.
Tuna pate
400 g tuna meat from a can
200 g cream cheese
1 tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp onion powder
1 tsp dill
salt&pepper to taste
Place all ingredients in a food processor and blitz few times in 10 seconds intervals until you get a smooth pate. Chill in fridge and use up within 5 days.
Hummus
200 g cooked chickpeas
2 tbsp tahini
2 tbsp olive oil
2 tbsp lemon juice
1/4 tsp garlic powder
salt&pepper to taste
Place all ingredients in a food processor and blend until smooth. Chill in fridge and use up within 7 days.
